There is a lot of fiber in vegetables, which not only needs more time to chew, but also absorbs water and expands after vegetables enter the stomach, which is easy to make the stomach feel full.

2. Lose weight and change the diet order:

Because vegetables swell in water, it is easy to make the stomach feel full. So you can eat soup and vegetables first, and then eat rice, noodles and protein.

3. Less oil and less seasoning to lose weight:

The oil added to dried noodles and noodle soup will make noodles taste better, but the calories are higher; Thick soup is not only thickened, but also high-calorie ingredients such as cream and salt water are added; Foods cooked with high oil, such as Chinese dishes, also contain high calories. Similarly, fried food is also a good food to touch less.

4. Regular quantitative slimming for three meals:

Skipping breakfast, or eating only two meals a day, and eating less or skipping dinner will reduce the metabolic rate of the body and delay the effect of losing weight; Or endure not eating a certain meal, but the body will eat more because of the news of famine, so eat three meals regularly. However, because the amount of activities during the day is higher than that at night, breakfast and lunch account for the largest part. At night, the amount of activities decreases and the intake of dinner will also decrease.

5. Lose weight and choose foods with slow blood sugar rise:

If the blood sugar rises quickly, it will stimulate insulin secretion and convert blood sugar into fat and store it in body cells. Generally speaking, cakes, biscuits, sweets, sugary drinks and other foods will make blood sugar rise rapidly, while the glycemic index of white rice and white bread is higher than that of brown rice and germ. Vegetables and fruits are naturally among the foods with low glycemic index!

6. Lose weight and choose to drink concentrated prune juice.

Concentrated prune juice is rich in dietary fiber, especially water-soluble fiber, which can slow down the frequency of blood leaving the stomach, reduce the intake of high-calorie food, make people feel full and delay the absorption of glucose after meals. At the same time, concentrated prune juice sorbitol can reduce the time that food stays in the body and excrete it quickly, so concentrated prune juice is helpful to lose weight. go shopping

run quickly

dance

stretching

Daily exercise

Practice: Get off the bus or MRT a few stops earlier; When taking the MRT, climb stairs instead of escalators; If the home or office is located in a high-rise building, you can climb the stairs directly to exercise; Choose a restaurant or shop far away. Inject about 7 grams of northern orchid mushroom and add honey to taste and drink. Nutritionists believe that knowing how to calculate calories is a talisman, and sugar is equivalent to starch. For example, if you eat more starchy food on a certain day, you'd better not eat anything high in sugar on that day to avoid overeating. In other words, if you want to eat dessert, you should eat less starch to offset the extra calories, so your body is unlikely to accumulate too much sugar and starch. Another thing to remember is to choose low-calorie desserts, such as low-fat or milk ice cream and fruit juice candy, which are much lower in calories than full-fat ice cream and fat candy.

Four principles of diet regulation

1, there is no need to eat staple food;

2. Don't refuse meat;

3. It is forbidden to eat sweets, wine and fruits with high sugar content;

4. The total energy intake should be less than the total energy consumption. Toast diet

Morning: a slice of whole wheat toast, a boiled egg, a cup of skim milk and a cup of tea.

China people: A cup of skim milk, boiled tuna (the same amount of chicken breast is also acceptable), boiled vegetables, a portion of fruit (guava or apple or tomato) and a cup of tea.

Evening: Prepare your own dinner menu, but starch and meat are forbidden.

Usually you can lose 6 kilograms in 5 days, but you should drink at least 2500-3000cc of water every day. Normal lunch: vegetable juice 200cc；; Lunch is normal and appropriate; 500 grams of yogurt for dinner;

Dinner is a normal meal: breakfast vegetable juice 200cc；; 500 grams of lunch yogurt; Appropriate amount of dinner;

Breakfast and dinner yogurt: 200 grams of breakfast yogurt, 200cc vegetable juice; Lunch is normal and appropriate; 300 grams of yogurt for dinner, vegetarian dishes (oil-free);

It usually takes 3-7 days to return to a normal diet. The first day: only drink honey (you can make tea);

The second and third days: normal diet (but not eating or drinking);

Day 4: Drink only honey;

Fifth and sixth days: normal diet;

Usually you can lose 3-4 kilograms a week. If you really can't stand an empty stomach, you can choose a meal every day and only drink honey. Breakfast: a bottle of milk (or unsweetened coffee)+a boiled egg (or tea egg).

Apple: From noon 12:00, eat an apple every two hours until 8: 00 pm, and then stop eating.

An apple meal a day is enough.

Cucumber mixed with fungus

Ingredients: Auricularia auricula, cucumber, salt, vinegar, sesame oil and red oil.

Exercise:

1. Tear the soaked auricularia into small flowers, slice the washed cucumber, marinate it with a little salt for a while, and then wash it with clear water.

2. Pour the fungus into the pot and blanch it. After cooking, take it out and drain it. Put the cucumber in a container, then add some salt, vinegar, sesame oil and red oil and mix well.

Efficacy: this dish can help moisten intestines and detoxify, and let you get rid of a small belly quickly.

Tofu cucumber

Ingredients: carrot, tofu, salt, soy sauce, sesame oil.

Exercise:

1. Pour the washed diced carrots and tofu into a blender and break them, then pour them into a container, add some salt and soy sauce and stir well.

2. Cut the washed cucumber into small pieces, dig out the melon meat with a spoon, make a small cup, fill the cucumber cup with bean curd residue and pour some sesame oil on it.

Efficacy: This dish can make you feel full and promote gastrointestinal peristalsis and digestion. If you eat regularly, it is easy to lose a small waist.

Cucumber corn porridge

Ingredients: cucumber, corn, japonica rice, salt.

Exercise:

1. Wash cucumber, peel it, cut it into dices, mix well with salt and marinate for a while.

2. Pour the washed japonica rice into the pot and cook it. After a while, pour in the washed corn kernels. After the japonica rice swells, pour the washed diced cucumber into the pot and cook together until the japonica rice bursts. Sprinkle some salt at last.

Efficacy: This light porridge can help detoxify, and it can easily lose weight if eaten regularly, thus achieving the effect of losing weight.

Preserved egg cucumber soup

Ingredients: cucumber, preserved egg, garlic, chopped green onion, salt and sesame oil.

Exercise:

1. Peel the washed cucumber and cut it into small pieces. Wash preserved eggs and cut into pieces.

2. Pour the minced garlic into the pot and stir-fry until fragrant, then pour the preserved eggs into the pot and stir-fry until golden, and then pour the cucumbers into the pot and stir-fry together. After a while, add a proper amount of water to the pot, and sprinkle some chopped green onion, salt and sesame oil after the water boils.

Efficacy: This soup is delicious, and it is easy to become a slimming beauty if you drink it often.

Diet food 1: tomato

Prevalence index: Tomato can greatly reduce the incidence of pancreatic cancer and other cancers, and it is also the best source of vitamin C. Lycopene in tomato can prevent cancer and cardiovascular diseases and reduce the incidence of prostate cancer, while tomato juice without salt is more beneficial to the health of patients with cardiovascular diseases such as hypertension. People had better eat one or two fresh tomatoes every day, or supplement tomato products such as tomato juice. Patients with cardiovascular diseases such as hypertension or heart disease should eat tomato juice or tomato products without salt or with low salt content.

Diet 2: Nuts

Nuts can not only raise cholesterol, but also reduce triglycerides in the blood, which is the best formula to prevent heart disease. Whether it is peanuts or almonds, it is a good choice. Nuts are the essence of plants, which are generally rich in nutrition and high in protein, oil, minerals and vitamins, and have an excellent effect on human growth and development, physical fitness and disease prevention.

Fruit of longevity: the fat components of pine nuts are oleic acid and linolenic acid, which have the functions of lowering blood pressure, preventing arteriosclerosis and preventing cardiovascular diseases caused by elevated cholesterol.

Fruit of kidney: Chestnut is rich in soft dietary fiber. Strengthen the spleen and stomach, kidney and heart. The glycemic index is lower than that of rice, so diabetics can taste it properly and only eat 6-7 capsules a day. Chinese medicine believes that chestnuts are the best medicine to treat kidney deficiency and weakness of waist and legs.

Anti-cancer nuts: amygdalin is a natural anti-cancer substance produced by enzymes, which can selectively destroy cancer cells. Fijians in the South Pacific love apricots and apricot products, and are called "the country with long life without cancer". Bitter almonds are toxic to cough and asthma. Sweet almond is non-toxic, nourishing, moistening lung, smoothing intestine and lowering cholesterol, which is suitable for the elderly, the weak and the sick.

Friends of the heart: Pistachio nuts mainly contain monounsaturated fatty acids, which are very stable, so pistachios are not rancid like other nuts, which can reduce cholesterol content and reduce the chance of heart disease. Scientists calculate that eating 10 pistachios at a time is equivalent to eating 1.5g monounsaturated fat.

Melon seeds are also the best among melon seeds. Sunflower seeds contain β-carotene, which can prevent the cells in the lower layer of human skin from dying and make hair soft and beautiful. Recently, medical experts believe that sunflower seeds contain vitamin B8, which can treat depression and neurasthenia. You should also pay attention to eating nuts. It is advisable to eat about 30 grams a day. Eating too much will make people fat. If you accidentally eat too many nuts, you should reduce the amount of oil and food for three meals a day. Don't eat after eating and drinking.

Diet food 3: tea

Prevalence index: the probability of gastric cancer, esophageal cancer and liver cancer is low. Japanese research also found that drinking 10 cup of tea every day can reduce the risk of heart disease. Experts say that digestive enzymes in our body are mostly acidic enzymes, which are easy to play a role in acidic environment. Phenols are acidic in pH value, which can promote the production of digestive enzymes after entering the human body, which is very beneficial to our gastrointestinal digestive function. Polyphenols contained in tea can promote the secretion of human digestive juice and promote the better volatilization of digestive juice. It is understood that tea will be unhealthy due to possible pollution in the environment, vegetation and production process.

Nutrition experts suggest: Here are some simple digestive teas.

1. The actual difference between cooking with tea is to use water or tea. Don't use too strong tea for cooking. For a family of three, 10 minutes is enough to make about 3 grams of tea. Just like the general cooking procedure, pour the tea leaves into the rice cooker, simmer for 20 minutes, and then wait for the meal.

2. Milk tea First boil the milk and add sugar, and drink it according to one spoonful of milk and two spoonfuls of tea juice. It can strengthen the spleen and stimulate appetite, which is helpful to treat indigestion.

3. 6 grams of tea porridge, rice 100 grams, first brew the tea leaves with boiling water for 6 minutes, filter out the tea juice, add the washed rice, and cook it into porridge, and eat it every day 1 time.

Diet Food 4: Oats

Prevalence index: ★★★★★

Eating oatmeal every day can lower cholesterol, and its rich fiber will make people feel full quickly, which can reduce the intake of other greasy foods and achieve the purpose of weight control. Eat 35 grams of oats every day to provide nutrition for one day and maintain long-term vitality.

Nutrition experts suggest: don't think that oatmeal can only be eaten, it is still a beauty product! Let's take a few examples: mix half a cup of oatmeal, 1/4 cups of milk, 2 tablespoons of honey and half a tablespoon of pearl powder to make a dry paste. Then put these raw materials in a small cotton bag and soak them in the bathtub. The essence of oatmeal and various nutrients will be diluted in water, which can effectively remove the dirt in the deep skin, lock the substances above the moisture in the skin, and make a mask to be applied to the face and neck.

Diet food 5: garlic

Prevalence index: ★★★★★★★

The taste of garlic is a bit rude, but the benefits of eating garlic have been repeatedly discovered by scientists. Besides being rich in antioxidants, garlic has also been found to be an expert in preventing intestinal cancer. Japanese scientists have found that people who eat garlic or take garlic supplements every day are less likely to develop intestinal cancer. For those patients who are in the early stage of intestinal cancer, eating garlic can also help them improve and recover as soon as possible. Clinical data show that the cure rate of people who like garlic is 53% higher than that of people who never eat garlic.

Diet food 6: red wine

Prevalence index: ★★★★★

Red wine is mostly made from grapes, and the alcohol and tannin contained in it can inhibit the growth of bacteria. Vitamins C, E, carotene, aldose, etc. contained in it all have antioxidant functions, and can effectively prevent human aging, cataracts, immune disorders, atherosclerosis, cardiovascular and cerebrovascular diseases and cancer, especially phenols released from grape skins and seeds in red wine, such as tannins, red pigments, flavanols, etc.

Nutrition experts suggest that moderate drinking of red wine is very beneficial to health, but excessive drinking is absolutely harmful to health. Generally, it is best to take 1-3 cups with meals every day (each cup has a capacity of 1.20ml). People who don't drink should do what they can according to the actual situation, and don't drink blindly for health care.

Slimming Food 7: Kiwifruit

Prevalence index: ★★★★★

Kiwi, also known as kiwi fruit, is recognized as the "king of fruits". Kiwifruit is rich in vitamin C and soluble dietary fiber, which can decompose fat. Can effectively prevent cardiovascular and cerebrovascular diseases, diabetes and various cancers.

Nutrition experts suggest that the comprehensive antioxidant index of kiwifruit ranks in the forefront of fruits, far stronger than daily fruits such as apples, pears, watermelons and oranges. It belongs to the "king of fruit" with blueberries.

Weight loss food 8: laver

Prevalence index: ★★★★

It is a kind of food for algae in the ocean. Porphyra is rich in iodine, choline, calcium and iron. Eating more laver can prevent thyroid diseases, improve human immunity, enhance memory, treat anemia and promote bone growth.

Nutrition experts suggest that the minerals and vitamins contained in laver can help eliminate toxins and stagnant water in the body, thus achieving the effect of slimming.

Diet Food 9: Blueberries

All berries are good for your health, but blue fruits are the best. Studies have shown that among the fruits that are often eaten, blueberry has the highest antioxidant content. The fiber content in each cup of berries is 3.6g, which can effectively prevent edible fat from being absorbed. Don't put a few blueberries on a whole bowl of cereal. Have a whole bowl of blueberries, sprinkle some cereal on it and add some milk or yogurt. It must be delicious!

Diet food 10: black beans

Black beans contain anthocyanins, which can effectively prevent fat from being absorbed by the human body after entering the small intestine, and at the same time make fat excreted smoothly, which is not easy to accumulate. Making tea with black beans has a better weight loss effect than cooking with black beans as ingredients. This traditional food that Brazilians must eat at every meal is good for keeping fit. Compared with the typical western diet, adopting the "rice+black beans diet" can reduce the obesity risk of 14%.

Watermelon fitness

One: Lemon juice Cui Yi

Ingredients: watermelon peel, lemon, sugar, salt.

Practice: 1, cut off the epidermis of melon skin.

2. Slice the melon skin.

3. Add a little salt, marinate for 10 minute, and then pour out the marinated juice.

4. Add the right amount of sugar and mix well.

5. Squeeze in lemon juice and scrape a little lemon peel with a peeler and mix well.

Two: double skin porridge

Ingredients: watermelon skin, shrimp skin, japonica rice, salt.

Practice: 1, watermelon skin, red pulp, washed and diced.

2. Wash the shrimps and chop them for later use.

3. After the glutinous rice is washed, put it into a casserole, add water to boil and simmer.

4. After the rice is cooked, add the shrimp skin and cook for 10 minute.

5. Squeeze in lemon juice and scrape a little lemon peel with a peeler and mix well.

Slimming effect: Watermelon peel has the least sugar content, so it is most suitable for weight loss. The acidity of lemon also has a certain effect on acid decomposition of fat. This juice combines the advantages of watermelon and lemon, and has obvious slimming effect.

Three: watermelon tomato juice

Ingredients: watermelon and tomato.

Practice: Squeeze watermelon juice with juicer, blanch tomatoes with boiling water, peel and chop.

Seeds, squeezed out juice. Mix the two kinds of juice evenly and drink at any time.

Slimming effect: Watermelon and tomato are classic slimming fruits. This watermelon tomato juice can help beauty lovers to supplement vitamins, and it can also rely on the rich dietary fiber of watermelon and tomato to achieve a good slimming effect.

Four: Watermelon preserved egg soup

Ingredients: 200g watermelon peel, egg 1 piece, tomato 1 piece, salt, monosodium glutamate and sesame oil.

Practice: peel off the green peel outside and the red pulp inside the watermelon skin and cut it into thin strips. Slice the tomatoes. The egg was broken. Add water to the soup pot, add the melon strips to boil, then add the tomato slices in turn, pour the egg liquid, and add salt, monosodium glutamate and sesame oil to taste. Before pouring the egg liquid, you can add a small amount of starch liquid to the soup, so that the egg liquid will not come loose.

Slimming effect: This slimming soup is not only delicious and brightly colored, but also can relieve summer heat and diuresis, help you to eliminate systemic edema and lose weight quickly.

Five: Green tea

Material: tea

Drinking green tea every day is a good medicine to lose weight. Tea itself has the effect of removing oil, and washing your face with green tea water is also the best skin care product for oily skin.

Six: Lotus leaf

Material: appropriate amount of calcined lotus leaf.

Practice: Take clean lotus leaves, put them into the pot, cover a pot with a smaller caliber, paste white paper on the top, seal the junction between the two pots with yellow mud, calcine until the white paper turns brown, cease fire, and take it out after cooling.

Usage: 10-20g with meals, three times a day, for a total of 1 month.

Efficacy: In the lotus leaf ash prescription, only the lotus leaf is used to calcine the ash, which has the functions of clearing away heat, relieving summer heat, diuresis, promoting hair growth and clearing yang, and is especially good at eliminating dampness and swelling, losing weight and lowering blood fat. It is especially suitable for patients with intractable obesity.

Dietotherapy advantage

1. Long-term use of drugs often produces various side effects and dependence. Diet pills are used to clean up the accumulated water in the body to lose weight. Although the surface is effective, it is easy to cause malnutrition, reduce the body's immunity, rebound easily and affect human health. Dietotherapy is safe and effective, and has no toxic or side effects.

2. Although losing weight by surgery is effective quickly, it is easy to destroy the epidermis, making the skin rough and uneven, with high cost and high risk, which is harmful to the body and fatal. Diet slimming is risk-free and can regulate body function.

3, dieting to lose weight is easy to cause metabolic decline, leading to malnutrition, decreased resistance, easy fatigue, poor mental state, and difficult to adhere to, easy to rebound. Diet slimming can balance nutrition in the body, not easy to rebound, and improve sub-health physique.

4. Exercise has a good effect on losing weight, but it is easy to be limited by venue and time, so it is difficult to persist for a long time. If you fish for three days, exercise in the net for two days, or exercise excessively, you are more likely to get hurt. Diet slimming, one meal a day, has been slimming.

5. Dietotherapy uses common foods in our daily life. Can achieve the purpose of conditioning in daily diet, convenient and timely, suitable for the fast-paced life of modern people.

6. Dietotherapy is the best remedy. Dietotherapy is only useful if it is adhered to for a long time. Dietotherapy has a good effect on slimming.

Mushroom Soup

Ingredients: mushrooms, vermicelli

Practice: soak the mushrooms in salt water for 5 minutes and then remove them. Wash them and remove them for later use. Cut garlic into orchids and put them in cold water. Pour in some olive oil and pepper and bring to a boil. After boiling, turn to medium heat and continue cooking for 5 minutes. Add mushrooms and bring to a boil, then pour in the soaked vermicelli. Add a little salt before serving.

Comments: Mushrooms contain a lot of vitamin D, which has a good protective effect on human bone development, strong antioxidant capacity and prevents aging. In addition, it also contains a lot of vitamin A, which can effectively prevent constipation and play a great role in losing weight by making thinner meals.

Mushroom bean curd soup

Ingredients: mushrooms, tofu, garlic sprouts, dried meat.

Practice: Wash the mushrooms and cut them into small pieces. Take out the cooked tofu and cut it into small pieces. Put tofu and mushrooms into the cooked chicken soup, add appropriate amount of Jiang Mo, garlic sprouts, salt and dried seaweed and bring to a boil.

Comments: Dietary fiber in mushrooms can prevent our body from absorbing too much fat, remove the fat in the stomach, and achieve the effect of losing weight; Tofu contains a lot of protein and vitamins, which can not only supplement nutrition for human body, but also promote gastrointestinal peristalsis to lose weight.

Fresh vegetable and mushroom soup

Ingredients: Hericium erinaceus, Pleurotus eryngii, green vegetables and yam.

Practice: Wash the above materials, take out the vegetables, cut the rest into pieces, then blanch with boiling water, simmer for 15 minutes, then add vegetables and cook for 3 minutes, and add seasonings before taking out.

Comments: Mushrooms are very nutritious and play a particularly effective role in losing weight. Yam and vegetables contain a lot of dietary fiber, which is not easy to be digested, and it is convenient for us to discharge the garbage in our bodies. Very good. Vegetarians are prone to iron deficiency anemia! Although plant food can also supplement iron, its absorption and utilization efficiency is far less than heme iron in animal blood and red meat. The best food structure to lose weight is that carbohydrate is the main energy source, accounting for 40%-50% of the total calories, fat is reduced, and protein should be sufficient. If the food structure is wrong, or the calorie intake is reduced, it may lead to malnutrition, anemia, hypoproteinemia and so on. , manifested as fatigue, dizziness, palpitation, lethargy, slow response, memory loss, severe syncope, and even affect breathing and heartbeat.